Fitness  A. 7 Min AMRAP  Ascending Ladder – 3 – 6 – 9 – 12 Thrusters  Swings  Performance – Sport  A.  Open WOD 13.4  7 Min AMRAP  Ascending Ladder – 3 – 6 – 9 – 12 – 15 – 18  Clean & Jerks  T2B  Rx @ 135lb/95lb  Master 55 + @ 115lb/65lb  -Scale accordingly if you aren’t participating in the open.   Optional Accessory  Muscular Endurance  A1.  Bench Press – 3 x 12  A2.  Barbell Row – 3 x ME A3.  Dumbbell R0w – 3 x 10  -Post results under comments  Read more

We will be posting our Kettlebell WOD’s here.Read more

Fitness – Performance  A.  15 Minutes Random Skills Practice  – Choose a goat!  B1.  Push Jerks – 3 x 10  B2.  Bent Barbell Rows – 3 x 10  B3.  GHD-Sit-ups – 3 x 10  C.  4 Rounds AFAP  3 x <-> 10 M Shuttle Run  15 x Push-ups   15 x Ring-Rows – (Feet elevated on boxes)   Sport  A.  5K Recovery Row  B.  Mobility and Movement Prep  -Post results under comments      Read more

Watch Tim and Carrie’s Video:  Read more

Fitness  A1.  Back Squats – 3 x 10   A2.  Pull-overs – 1 x 20  A3.  RDL – 1 x 15  B.  5 Rounds AFAP  10 x Box Jumps (with step downs)  15 x Push Press  60 x Single-unders  1 Min Rest after each round  Performance  A1.  Back Squats – 3 x 5  A2.  Pull-overs – 1 x 20  A3.  RDL – 1 x 15  B.  5 Rounds AFAP   10 x Box Jump Overs @ 24inch/20inch  15 x Push Jerks @ 95lb/65lb  30 x Double-unders  1 Min Rest after each round  Sport  A1.  Back Squats – 5 x 2 @ 90% w/2 Min Rest  A2.  Pull-overs – 1 x 20  A3.  RDL – 1 x 15  B.  5 Rounds AFAP  12 x Box Jump Overs @ 24inch/20inch  17 x Push Jerks @ 115lb/85lb  50 x UB Double-unders  1 Min Rest after each round  Optional Accessory  Skill  4 Rounds NFT ...Read more